Best Vitamins for Boosting Immunity

Immunity is all the rage at the moment – and for good reason. Who doesn't want a healthy immune system, right? The immune system is the body's line of defense to ward off viruses, colds, and flus – and it helps the body tackle germs that have already invaded, too.  Frances Largeman-Roth, RDN, nutrition expert, Nurish by Nature Made® brand partner, and author of Smoothies & Juices: Prevention Healing Kitchen shares that sticking to a healthy sleep routine, exercising regularly, reducing stress, and eating a balanced diet filled with whole foods are all great ways to keep the immune system in tip-top shape. However, if you need to give your bod an extra boost, adding a vitamin or supplement to your daily routine could do the trick. RELATED: The Best Multivitamins for Men To get the inside scoop on just what vitamins and minerals are essential for maintaining a healthy immune system, we checked in with health experts to get their take on the top immune-boosting vitamins. Best Vitamin With Elderberry  Dr. Steven Gundry MD, medical director at The International Heart and Lung Institute Center for Restorative Medicine, and Dr. Blake Livingood, doctor of natural medicine and a chiropractic physician, both recommend incorporating an elderberry supplement into your daily routine to boost immunity. Extracted from the elderberries that grow on European elder trees, this supplement may not be as well known as your vitamin Ds and Cs, but it can have a great impact on the body, particularly if you are dealing with the flu. “The herb, and its antioxidant flavonoids, have been shown to increase cytokines in the body's immune system to increase the defense. This proves to be one of the best flu fighters there is,” says Livingood. Nature's Way Sambucus Elderberry Gummies Not only are these gummies perfect for those who don't like swallowing pills, but they actually taste good. Getting vitamin C and zinc along with your elderberry extract is always helpful (and cost-efficient), too. You’re getting more than 50mg of black elderberry extract when you pop the recommended serving size here. These gummies also provide 100 percent of your daily vitamin C and 68 percent of your recommended zinc (more on those two below).  $20.99 (60 count) at Amazon.com Best Vitamin D Supplement You’re likely well aware of vitamin D, often referred to as the sunshine vitamin. It’s true, your body will absorb vitamin D when you get some time under the sun’s rays, but as Gundry points out, even people who reside in sunny California (where he practices and sees patients) are often deficient in vitamin D. Since that deficiency can become worse if you are spending a lot of time indoors, stocking up on some vitamin D supplements will help to boost your immune system and potentially fill those gaps. According to Registered Dietitian with Suggestic Lizzy Swick MS RD, “Vitamin D helps to modulate or balance the body's immune response, which is especially important when the body is exposed to a virus.” Vitamin D is Largeman-Roth's top vitamin recommendation for boosting the immune system, she notes that those who follow a vegan diet should consider taking a vitamin D supplement, as well. NatureWise Vitamin D3 4,000 IU These pills are nice and small, making them easier to swallow. You can also select the IU amount to suit your needs, NatureWise has an option for 5,000, 1,000, 2,000, and 4,000 IUs. These Non-GMO and gluten-free vitamin D3 supplements come in a softgel form. Since vitamin D is fat-soluble, they contain certified organic olive oil to help boost absorption. $13.99 (360 count) at Amazon.com Best Vitamin C Supplement Since vitamin C is water-soluble, the body doesn’t store it and therefore it must be replenished each day. While Largeman-Roth notes that most people can get enough vitamin C through their diet, if you are trying to give your body an extra boost, and/or you are in a situation where you can't necessarily stick to your regular diet, the supplementation can help your body maintain those optimal levels. Dr. Gundry recommends taking 1,000 mg of timed-release vitamin C twice a day, or swallowing or chewing 500 to 1,000mg of Vitamin C four times a day, since it will only last in your blood for a few hours. Viva Naturals Vitamin C, 1,000mg A lot of vitamin C supplements are chewable, so those who dislike a chew will love this one. This option is easy to swallow and easy to digest.  Each vitamin contains 1,000 mg of vitamin C – the equivalent of more than 10 oranges. These vitamins are vegetarian-friendly and non-GMO, with sources including bioflavonoids and rose hips.  $25.75 (250 count) at Amazon.com RELATED: Best Beard Vitamins Best Zinc Supplement "Zinc doesn’t always get enough attention for its role in immune health," says Largeman-Roth. She notes that is a gatekeeper of immune function and is essential for the cells that protect our bodies. Zinc can be found in a number of foods including meats, seeds, and nuts, but if your body is exposed to more germs or infection supplementation can be helpful. Swick recommends taking a zinc supplement for immune support. “Zinc is an important mineral for immune support and is required for the body to combat pathogens. With zinc deficiency, the susceptibility of viral infection increases, and people might experience more colds and infections that last longer and become more severe,” she adds. Nature's Bounty Zinc, 50 mg This zinc supplement is affordable and easy to swallow. Each Non-GMO, sugar-, and gluten-free tablet contains 50 mg of Zinc. It is recommended that you take one daily with a meal (some reviewers mention feeling nausea when taking this on an empty stomach). $9.48 (250 count) at Amazon.com Best Vitamin A Supplement Vitamin A is a key player in the immune system. According to Swick, it is known as "the anti-viral vitamin." It is part of the body’s first line of defense to ward off pathogens and has proven to be helpful in fighting respiratory infections. Largeman-Roth, too, considers this to be one of the core vitamins involved in maintaining a healthy immune system.  Vitamin A can be food in foods like sweet potatoes, carrots, and spinach, but Swick says it can also be taken as part of a multivitamin or can be supplemented individually. Bronson Vitamin A, 10,000 IU In addition to providing a boost to the immune system, this vitamin can help clear the skin as well. Win, win. These Non-GMO softgels contain 3,000 mcg of vitamin A – the equivalent of 10,000 IU. It is recommended to take one per day with a meal or after eating. $9.97 (250 count) at Amazon.com Best Vitamin B6 Supplement Vitamin B6 aka pyridoxine helps your body maintain a strong immune system. Studies found that B6 supplementation increases the immune response in people who were already ill and deficiencies can hinder the immune system's response. This vitamin is found in chicken, salmon, tuna, leafy greens, and chickpeas, but it can also be incorporated into your diet through a supplement. Nature's Bounty Vitamin B6 Easy to swallow and incredibly affordable, if you are looking for a B6 vitamin, you can't go wrong with this pick. Non-GMO, no artificial colors, sweeteners, or flavors, vegetarian-friendly, dairy-free, and more, Vitamin B6 contains only the core ingredients you need, so you can feel good about putting in your body and spending your money on it, too. Each pill contains 100 mg of vitamin B6 and it is recommended that you take one daily with a meal. $5.89 (100 count) at Amazon.com Best Vitamin E Supplement Vitamin E is a powerful antioxidant that helps the immune system fight off infection. Vitamin E has also been shown to prevent a dip in immune function that sometimes occurs after exercise. Vitamin E is present in plant-based oils, nuts, seeds, and some fruits, and vegetables. People who have digestive disorders, in particular, such as Celiac disease, are more likely to have vitamin E deficiency and can benefit from supplementation. Solgar Vitamin E, 268 mg (400 IU)  These softgels are easy to swallow and many reviewers mention being able to open them to apply topically, as well. Gluten-, wheat-, and dairy-free, these oil-based softgel vitamin E supplements contain 400 IU of vitamin E. It is recommended to take one per day, preferably with a meal. $27.41 (for 100 count) at Amazon.com Note, if you do have access to healthy foods that can boost your immune system, that is the best route to take before adding supplements to your diet. “It is more important to have a balanced diet, including a variety of vitamin-rich fruits and vegetables to ensure proper immune function,” says Ashish Parikh, MD, Internal Medicine specialist at Summit Medical Group. Always speak with your doctor before adding any vitamin, mineral, or supplement to your diet. You Might Also Dig: Benefits of Ashwagandha Best Gummy Vitamins Best Energy Drink Mixes